Partner comp!

Squat & pull + chill EMOM 2 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 3 back squats 3/side 3-point DB rows + Every :60 for 15:00 (5 sets of each): 1st: 10-15 Russian kettlebell swings (light if competing

Gymnastics tech work + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :30-:60 relaxed 2-arm hang from bar 400m run, 500m row, 400m ski erg, or 1000m bike erg + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper

Hinge strength + intervals + accessory 2 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + 8:00 to build to a heavy power clean single + 4 sets for total calories: 3:00 of [7 power cleans + 14 T hand-release push-ups (or handstand push-ups) +

Squat & pull strength + couplets 3 rounds as warm-up: 10 prisoner walking lunges 5 slow scap push-ups 5 scap pull-ups + Every 3:00 for 15:00 (5 sets): 3 overhead squats 3 strict supinated pull-ups – weight/assist as needed to make triples challenging but unbroken + For time w/10:00 cap: 3 rounds of [10 toes-to-bar